Training
HIIT Cardio:
a. 4 min jogging
b. 12 x 30 sec effort/30 sec rest
c. 4 min jogging
Gym - Upper Body (30 sec recovery between alternate sets):
Alternate Set A -
1. DB Clean and Press 6 x 15
2. DB Lateral Raises 6 x 15
Alternate Set B -
3. Push-Ups (feet on floor, hands on box) 6 x 15
4. Supinated BB Bent Over Rows 6 x 15
Alternate Set C -
5. DB Shoulder Press 6 x 15
Bent Over DB Rear Raises 6 x 15
Alternate Set D -
7. EZ-Bar Bicep Curls 6 x 15
8. Incline Dips 6 x 15
Post-Weights Cardio - Stepper:
20 min @ 10 floors/min
Posing/T-Walk Practice 25 min.
Stretch 20 min.
PM Posing Practice 10 min.
Comments
Sleep - Time and Quality: Intensity of training is exhausting me, allowing me to sleep.
Mood/Aggression: Positive energy today (HAVE to).
Energy: Training was an absolute EFFORT. I was almost collapsed on the Stepper after my resistance session, and strength has dropped noticeably with my weights. I feel like sh*t, but I am going to KEEP ON pressing FORWARD - I CAN DO THIS!
Mental Focus and Clarity: Complete.
Metabolism: Fine.
Stress: Stressing that I have left everything too late, but knowing that I can do a LOT in the time I have left - but will it be ENOUGH?
Libido: SOARING!
Endurance: AWESOME!
Pump: It was good.
Vascularity: Seeing more and more, not taking as long to get the bicep veins to pop during resistance training (positive sign).
Quality of Training: HIIT was ok - efforts slowed down considerably re pace, even though it was still as hard as I could go today . . . Resistance training was another 90-minute session (man, if I were not competing next Saturday, there is no way that I would be doing anything over 50 minutes!) Truly the start of my descent into hell, and after an hour it REALLY started to become an effort . . . Made sure my Posing Practice was severe. Really need to work on my transitions more re my T-Walk, but I'll get that. Got to get a sexy, confident, UNawkward walk in those ridiculous heels as well - which KILL my calves, by the way. Right anterior, superior, lateral aspect of right knee got very tight during this, and I walked home limping . . .
Recovery: I feel ok, but maybe not so much?
Body Composition and Look: The separation in my anterior delts was really starting to some through today during resistance training, which was pleasing. Chest looks very lean too. As do lower legs . . . I'm REALLY hoping that the tan covers the burn marks on my stomach from the wheatie, because they are NOT going away, and are just upsetting me now . . .
Other Effects: I'm guzzling down water like my body is a desert!
Other Notes: It's only THREE days into my diet and already I am feeling it. I honestly don't know how other competitors can torture their bodies like this for 12+ weeks before a competition, especially when if they stayed lean enough, they would only need a few weeks tops to get to competition body composition. I am tired. I feel like crap. I want to stuff my face, and I looked so forward to eating my post-training meal it wasn't funny. But, I can get through this. I can do this. I HAVE TO! I WANT TO!
